Lower back
Beginner
McKenzie Press-Up
Prone extension to centralize disc-related low back pain.
Video Library
Rehabilitation Exercise Library
Evidence-based exercises for pain, mobility and injury prevention. Filter by body area or difficulty level.
Core & lumbar
Beginner
Bird-Dog
Anti-rotation core stability foundation.
Glutes
Beginner
Glute Bridge
Activates dormant glutes and unloads lumbar spine.
Shoulder/Trapezius
Beginner
Wall Slide
Restores scapular upward rotation for shoulder mobility.
Neck
Beginner
Chin Tuck
Corrects forward-head posture and offloads cervical spine.
Groin/Adductor
Intermediate
Copenhagen Adductor
Eccentric strengthening for adductor pain and prevention.
Hamstrings
Advanced
Nordic Hamstring Curl
Gold-standard eccentric hamstring loading.
Calf/Achilles
Intermediate
Calf Raise (Alfredson)
Heavy-slow eccentric protocol for Achilles tendinopathy.
Rotator cuff
Beginner
Sleeper Stretch
Increases internal rotation for tight posterior capsule.
Lateral thigh
Beginner
Foam Roll IT Band
Soft tissue release around the vastus lateralis and TFL.
Thoracic spine
Beginner
Standing Wall Angel
Opens the chest and mobilises the upper back.
Hips/Ankles
Intermediate
Deep Squat Hold
Restores end-range hip and ankle mobility.